Welcome.
In this meditation,
We are going to start with some breath work to get the system moving.
We're gonna be focused on moving energy,
Bringing new life into the body,
And then we're going to shift into a restorative meditation where we're really focused on bringing our attention and our awareness into the body,
And specifically to areas where we may have been holding on to emotions,
Energy,
Stories,
And even physical sensations that are depleting in nature.
And we're just gonna bring some attention and some breath and some restoration there.
This is a meditation that I recommend you doing in an undistracted place.
You can do it either seated or even better if you can lie down with headphones on.
You're welcome to use an eye mask or eye covering to enhance the journey and the experience.
And this is definitely not a meditation I would recommend if you are doing anything active,
Like in a vehicle driving.
So make sure you're in one position,
You're undistracted,
And you can really drop in.
And so as you get settled in,
Just become aware of your body.
You can even bring a first handful of breaths in and out and through your nose,
Down into your belly.
Maybe these first couple of exhales come out your mouth.
Nice sigh,
Feeling your body getting heavy.
If you're seated,
Maybe you start to feel your shoulders drop,
Your arms get heavy,
All of the muscles in your legs calming and turning off.
Another nice inhale in through the nose,
Out through the nose or the mouth.
Letting that exhale really extend.
When we extend our exhales,
We give the body permission to be right here.
There's no rush.
There's nothing we need to move towards.
We can just be in this moment.
That exhale is your medicine.
And now we're gonna start with a little bit of the activation of the breath.
This is gonna be a two-part inhale,
And then a nice long and slow exhale.
We'll be breathing in through our belly and then into your chest,
And then just letting the exhale fall away from you with no effort.
So when you're ready,
You can join my count and listen for the sounds of the breath.
And you may notice as you continue to breathe,
Your mind feeling like it wants to stop you.
Just keep going with that breath.
And eventually,
You may start to feel a little bit of energy moving in your body as you're bringing in more and more air,
And you just surrender it on that exhale.
Stay with the breath.
Maybe bring in a little bit more air on each inhale.
And see if you can begin to just feel your body settling into a rhythm,
Your mind just starting to detach and let go as you stay focused on each inhale and each exhale.
And we're just gonna take a few more here.
You can keep bringing in a little bit more energy,
A little bit more breath on the inhale.
Letting go and surrendering and sinking into the ground on the exhale.
Okay,
And on this last breath,
You're welcome to take a nice deep breath in.
And you can hold that inhale for a few moments if you like,
If it feels good.
And as you do this,
Just bring your attention and your awareness into the body.
Take a moment to notice what's moving within you.
Can you feel that energy pulsing or radiating or buzzing in any certain areas?
And whenever you're ready,
Whenever it feels comfortable,
You can just let that exhale out with a nice sigh.
Now I want you to return to a breath that feels like home in your body right in this moment.
It'll likely look something like breathing in through your nose for three or four seconds,
Down into the belly,
And then breathing out through your nose for a little bit longer,
Five,
Six,
Seven seconds.
Just feeling everything settling inside your body.
Maybe noticing a little moment of stillness and pause in between each breath out and the next breath in.
And as you continue to settle into this breath that feels like home in your body today,
I want you to take a moment to begin scanning your body.
You can start with scanning the physical body just from your toes all the way up to your head.
Noticing if there's places that feel tight or sore or maybe like they have some stuck energy.
You may shift over to the emotional body,
Scanning all of those places in your body that we sometimes hold onto tension,
Hold onto depleting emotions.
Sometimes we get dug in or locked into an emotional state that doesn't always serve us.
And you may be able to sense where that is living,
Where that's being held in the body.
Maybe it's deep down in your belly,
Could be in your shoulders,
Maybe your neck.
Check in with your jaw and your eyes.
And as you begin to tune into the area in your body that's holding on,
Maybe just feels a little bit stuck or stagnant,
I invite you to start bringing your attention and your awareness and even bringing the sensation of the breath,
Those nourishing inhales and surrendering exhales right to that specific area.
Breathing deeply and moving all of that energy,
All of that cleansing new life to that area in the body,
Big inhale and then surrendering,
Letting everything go and actually maybe even feeling some of that energy moving out with the exhale,
Clearing that space.
Feel free to just take one or two more breaths into that specific area today that you noticed.
With each breath in and each breath out,
Maybe feeling a little bit lighter,
A little bit smoother,
Like that breath and your energy,
Your life force can just flow more effortlessly through your whole body as you breathe in and out.
You clear that energy,
You clear that space.
And to complete this meditation,
It could feel really good as you feel that energy moving to just simply match your attention and your awareness and the breath,
Scanning,
Starting down at your toes and on the inhale,
Moving that attention and that awareness all the way up your legs,
Your hips,
Your stomach,
Your chest and heart,
Up your throat,
All the way to the top of your head on the inhale and then on the exhale,
Move that attention and that awareness down,
Touching all of those same spots.
So you're imagining this effortless flow of attention and energy moving up on the inhale.
Maybe you take one last,
Nice,
Big,
Nourishing inhale and let it go with a sigh.
Taking one small moment to thank yourself for this practice,
For moving the energy within you and clearing some of that energy that you no longer have to hold or carry with you.
And as you start to bring some movement back into your body,
Maybe slowly opening your eyes,
I give you that permission and that encouragement to move from this place with intention and purpose.
